13 Ways to Stress Less Throughout Your Day

Posted on Apr 11, 2018

Uwila Warrior was created in part because we want women to stress less, period. Whether that means choosing one underwear line you can rely on for any occasion or just feeling good about the fabric you wear, we believe in the right to feel relaxed and free from worry.

That's why we love that April is a big month for stress awareness. It's the perfect time to remember that life should be as stress-free as often as possible—not just on National Stress Awareness Day (April 16), but every day. Easier said than done though, right?

For quick tips to help the busy, modern, on-the-go Uwila Warrior woman stress less from morning to night, we turned to a bunch of experts. From authors to executive coaches, therapists and beyond, their tips are totally doable and not the usual "make sure you get enough sleep" business we've already heard. Take a look.

1. Never jump out of bed. First things first: Wake up peacefully. "I use an alarm that wakes me up slowly out of my sleep. And when I wake up, I take a few minutes before I put my feet off the floor to give thanks and set a good intention for my morning," says Kishshana Palmer, focus coach, trainer, and CEO of Kishshana & Co.

2. Make the most of your morning shower. Multi-task washing away your stress and anxiety, suggests Karen Salmansohn, self-help guru and creator of NotSalmon and Masters in Life. "Concentrate on the feel of the water upon your skin. Become aware of the water’s temperature—its balance of hot versus cold. Squeeze out some body wash and feel its soft sudsy texture on your skin. Grab a loofah and feel its scratchy surface on your skin," she says.After you’ve done this for a few minutes, take some time to envision the power of your shower water washing away your negative thoughts. "Whoosh!Envision fear, regret, and anger soaping off you and swirling down the drain."

3. Set three alarms. Think technology should be avoided at all costs when it comes to reducing stress? Think again. Lara Heacock, MBA, life coach at KindOverMatter.com, recommends to her clients that they set three alarms on their phone: mid-morning, lunchtime, and mid-afternoon. "This alarm says: water, stretch, breathe. This is a simple way to interrupt their daily stress that requires no thought on their part. Simply go about your day, and get a reminder to take some basic stress-relieving actions three times per day," she says.

4. Maximize your commute. We have more time in the day for self-care than we realize; but we need to be mindful of it, advises Farah Harris, MA, LCPC, an Illinois-based therapist. For example, she says, many of us have to commute to work. "Take advantage of that time to relax and reboot. We can read a book, listen to music, or a favorite podcast. Set this time aside for yourself. You might try to bike part of the way, or get off a stop early to take a shortcut through a park. These little actions can really help you prepare for the day ahead or to switch off as you head home."

5. Update your workspace. Take a look around, what do you see? Stacks of folders? Lots of printouts? Time to get creative. "Our environment and workspace can have a significant impact on our productivity and mood," says Harris. "Just by cleaning your desk you could gain more mental clarity. We are visual creatures and having order or an aesthetically pleasing view does something to us neurologically." A cleaner work area can help us focus too, she adds. Hang pictures, artwork, or images that inspire you or remind you of the people and things that matter. And add some greenery. "Having a plant at your desk, can reduce stress, increase productivity, improve air quality, and keep you connected to nature. Plants bring a sense of comfort and calm especially if you are in a work environment with few windows and natural light."

6. Schedule in time on your calendar to take a walk during the day. Whether it's during your lunch break or in the afternoon to combat that 3 p.m. slump, you have to get up and move. "This doesn’t have to be a strenuous or fast-paced walk. A leisurely stroll is just as good," says Linda F. Williams, MSW, executive coach at Whose Apple Dynamic Coaching & Consulting Services. "Cue up some relaxing music to listen to during the walk or listen to one of your favorite books."

7. Laugh out loud. Laughter is good for the soul. Laughter is the best medicine. There's a reason you hear these sayings often. "Laughter helps our bodies to release endorphins, our feel-good chemicals, and decreases stress hormones," explains Harris. Watch a funny YouTube clip, or share a humorous conversation with a co-worker or friend. Laughter can also help us connect with the people we laugh with, fostering closer relationships, she adds.

9. Think away the stress. We love this mental exercise from Aimee Bernstein, president of Open Mind Adventures and author of Stress Less Achieve More. She tells us: "When a negative thought occurs, such as I’ll never get all of this done, instead of spinning tales of woe, say 'Cancel, Cancel' and imagine you are changing the channel in your mind from a soap opera to the Discovery Channel. Then think about anything else… the taste of the blueberries you had for breakfast, a great vacation moment you once had..."

10. Close your eyes. Another trick for when you're feeling overwhelmed? Shut your lids. Eighty percent of sensory stimulation enters through the eyes, so shutting them every now and then gives your mind a well-deserved break, explains mental health professional Tasha Holland-Kornegay, PhD, LPCS. Next time you are feeling anxious, agitated, or stressed, she says, simply close your eyes and focus your attention inward.

11. Talk to yourself. Here's one more tip for those even rougher moments: Tell yourself what's going on, says Tina Gilbertson, LPC, DCC, Denver, Colorado-based psychotherapist and the author of Constructive Wallowing: How to Beat Bad Feelings by Letting Yourself Have Them. For example, say you get stuck in traffic when you're in a big hurry. Say to yourself, "I'm so frustrated right now because I need to be at (xyz place) and instead, I'm sitting in traffic." Try to use emotion words like angry, sad, dreading, regretting, etc., says Gilbertson. "It helps your brain make sense of the experience and, to a surprising degree, will take the emotional edge off."

12. Shift the scent. Afton Strate, owner of Anchoring Peace Therapy in Overland Park, Kansas suggests utilizing different scents to help relax or boost your mood. "Essential oils can be diffused in the air, applied topically (check with your doctor first), and be worn on essential oil jewelry and accessories." If essential oils aren’t your thing, she adds, then try using scented candles and lotions to do the trick.

13. Take time to unwind. Try not to jump right from being busy at work to being busy at home, advises Dr. Tanisha M. Ranger, licensed psychologist and owner of Insight to Action LLC. "Let your nervous system have a chance to wind down and relax," she says. "This can be difficult if you have children or others at home who seem to demand your attention the minute you come in the door. Set boundaries around this. Create a time buffer of however much time you need and ask your loved ones to respect that. Take that time to relax in whatever way works best for you."

And after all is said and done? Be grateful for another day living and breathing. Throw on your TGIF undies and call it a week.